10 Healthy Snacks That Should Complement Your Fitness Program

Dieters sometimes find it difficult to curb their cravings, especially if they are adhering to a very strict diet. But that is old school. New methods and techniques to lose weight are proven more effective.

Many nutritionists and dieticians recommend eating about six smaller portions of healthy food each day, including a selection of healthy snacks rather than bingeing at mealtimes and starving yourself the rest of the day.

According to the assistant director of the UCLA Center for Human Nutrition, Susan Bowerman, RD, when you snack right, you avoid adding more calories to your daily diet. Healthy snacking gives you additional opportunities to supply your nutritional needs and keep up your energy levels.


Fat-Burning Good Eats

Learning what type of food you can have for snacks is a major bonus point to your fitness program, as you will be able to enjoy your favorite food without guilt. Your objective is to have a choice of food with the right amount of calories and the right ratio of nutrients in order to lose weight while boosting your energy.

Exercise, together with protein give you lean muscle mass, increase calorie burn and boost your metabolic rate. Including fiber in your snack items will help you avoid sugars and fats and improve your digestion.

No food will burn fat literally while you eat them, although making the smart choices when it comes to your snack food is your key to aiding your body to efficiently maximize its operation. Bowerman recommends snacks with 5 grams of fiber, 10 grams of protein and less than 200 calories.

To get you started on the right track, here are some of the top choices for healthy snacks:

1. Skim Milk And Apple

Healthy Snacks - Skim milk and apple

An apple or any fruit for that matter can already constitute a great snack, but to be more satisfying, pair it with protein source, such as skim milk. You will be able to sate your hunger levels for a few hours and keep your energy level up.

Make it one cup of skim milk and one large apple, which will give you 200 calories, 5 grams of fiber and 10 grams of protein.

2. Avocado With Cottage Cheese

Healthy Snacks - Avocado with cottage cheese

Another very filling snack is a combo of half an avocado filled with 1% cottage cheese.

This wonderful snack will give you 200 calories, as well as 7 grams of fiber and 9 grams of protein. It's a great way to have something savory, creamy and rich that will keep you feeling full for a few hours.

3. Whole Wheat Crackers Topped With Canned Tuna

Healthy Snacks - Whole wheat crackers

If you do not like dairy, your alternative for lean protein source is canned tuna packed in water. Tuna also supplies you with omega-3 fatty acids. With only 6 pieces of whole wheat crackers topped with 3 ounces of light tuna, you'll have 20 grams of protein, 3 grams of fiber and about 200 calories.

4. Avocado And Shrimp

Healthy Snacks - Avocado and shrimp

Peel left over boiled shrimps. Mash half an avocado and mix with Greek yogurt, a dash of jalapeño sauce, lime juice, cracked black pepper and chopped parsley. Spread over rye flatbread and top with shrimp.

This savory treat will give you 129 calories plus 4 grams of fiber and 9 grams of protein per serving.

5. Berry Smoothie

Healthy Snacks - Berry smoothie

Mix frozen berries such as blackberries, raspberries, blueberries and strawberries with plain yogurt or Greek yogurt, unsweetened soy protein powder, honey and water for a delicious and protein-rich smoothie. It's only 139 calories per serving. You'll also get 4 grams of fiber and 9 grams of protein.

6. Banana Nutella Protein Muffin

Healthy Snacks - Banana Nutella Protein Muffin

A decidedly low-calorie chockfull of Greek yogurt goodness and antioxidants, Banana Nutella Protein Muffin is also protein-filled.

It’s made with two scoops of protein powder along with flaxseeds, this pastry is not only delicious but likewise ideal for a quick post-workout fix — just when you’re about to be looking for that snack that packs a punch. This one has 165 calories per serving.

7. Vegan Artichoke Dip

Healthy Snacks - Vegan Artichoke Dip

Talk about dips that don’t strap you in over a thousand of calories. This vegan version of artichoke dip can be consumed in a quarter serving for just a guiltless 73 calories.

It comes with pureed artichokes, white beans, green chilies, shallots, and spices that give it with an extra kick. Best of all, the recipe should just take mere minutes right inside a food processor.

8. Sweet Potato Quinoa Cakes

Healthy Snacks - Sweet Potato Quinoa Cakes

These pastries are perfect for a sweet Sunday night out escapade. And with that, you may just simply snack on it with veggie-filled patties all week-long. The recipe comes with eighteen small pies that are laden with all the healthy ingredients you can ever dreamed of.

With 134 calories, you can enjoy this more if you serve it with a side of ketchup and mix it with Sriracha!

9. Apple Pie Granola Bar

Healthy Snacks - Apple Pie Granola Bar

Are you still stuck trapping yourself with guilt (and regret!) over those store-bough granola brands that are filled with artificial ingredients?

Now is the time to it abandom them altogether with this prize Apple Pie Granola Bar that is packing with some of the most tastefully healthy ingredients: dried apple, pecans, toasted oats, and cinnamon. It only has five grams of sugar and 155 calories.

10. Ham And Egg Sweet Potato Toast

Another post-workout snack that gives a little more than you deserve, the Ham and Egg Sweet Potato Toast is definitely power-boosting. Protein aside, the sweet potatoes should fill you with fiber and carbohydrates.

Meanwhile, the inclusion of spinach is bound to give you that much-needed magnesium; carbohydrates, on the other hand, are there to restock your glycogen stores. This toast should provide you approximately 114 calories.


Exercise and healthy snacking make a perfect combination. Snacking prevents you from starving yourself until your next meal, which would help you refrain from overeating during mealtime. Providing yourself with the right snack food also helps keep you leaner and fitter.

So, did you find this article helpful? Leave your comments, suggestions, or inquiries down below! I’ll love to know what you guys think!

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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